Probiotics have become increasingly popular as a way to support gut health and overall wellness. With so many probiotic supplements available, many people wonder if it’s safe and effective to take them every day. Here is a detailed look at the evidence on daily probiotic use.
What are probiotics?
Probiotics are live microorganisms that provide health benefits when consumed in adequate amounts. The most common probiotics are strains of bacteria that are similar to the beneficial microbes found naturally in the human gut. Some common probiotic strains include:
- Lactobacillus
- Bifidobacterium
- Saccharomyces
- Streptococcus
- Bacillus
You can get probiotics from fermented foods like yogurt, kefir, sauerkraut, and kimchi. However, probiotic supplements can provide higher, more reliable doses of specific strains.
Potential benefits of daily probiotic use
Research suggests taking a daily probiotic supplement may provide the following benefits:
Improved digestive health
Several studies show probiotics may help reduce digestive issues like bloating, gas, constipation, and diarrhea. They help balance gut bacteria, strengthen the gut barrier, and reduce inflammation.
Enhanced immune function
Probiotics interact with immune cells in the gut. This influences immune responses throughout the body. Studies link probiotics to reduced risk of respiratory infections like the common cold and flu.
Relief of irritable bowel syndrome (IBS) symptoms
IBS is associated with changes in gut bacteria. Specific probiotic strains like Bifidobacterium and Lactobacillus improve IBS symptoms like abdominal pain, bloating, and altered bowel habits.
Improved skin health
The gut and skin are closely linked. Oral probiotics may improve inflammatory skin conditions like acne, eczema, and dermatitis by balancing bacteria and reducing inflammation.
Support for vaginal health
Probiotics like Lactobacillus help maintain normal vaginal pH, preventing an overgrowth of yeast or bacteria. They may reduce the risk of bacterial vaginosis, yeast infections, and urinary tract infections (UTIs).
Enhanced mental health
Early studies suggest probiotics may lessen anxiety, depression, obsessive thoughts, and stress responsiveness by interacting with gut-brain pathways.
Lowered cholesterol
Certain Lactobacillus and Bifidobacterium strains modestly reduce LDL (bad) cholesterol and total cholesterol levels, reducing heart disease risk.
Improved nutrient absorption
Probiotics enhance the absorption of nutrients like calcium, magnesium, iron, zinc, copper, manganese, and vitamins A, D, and K.
Support for oral health
Probiotics may prevent cavities, gingivitis, and periodontitis by inhibiting cavity-causing bacteria and reducing inflammation.
Potential weight loss effects
Probiotics may promote weight loss via multiple mechanisms, including reduced fat storage, improved gut barrier function, and enhanced metabolic health.
Are there any risks to taking probiotics daily?
For most healthy people, taking an oral probiotic supplement daily poses little to no risk. However, there are some potential side effects and cautions to be aware of:
- Mild digestive symptoms like gas and bloating when first starting probiotics
- Allergic reactions in those with sensitivities to probiotics strains or ingredients
- Bacterial or fungal infections in immunocompromised patients
- Antibiotic resistance gene transfer between probiotic bacteria and other microbes
- Harm to health if given in excess to critically ill or severely immunocompromised patients
Additionally, more research is needed on the safety of long-term, daily probiotic use. Always talk to your doctor before starting a new probiotic, especially if you have underlying health conditions.
Who should avoid daily probiotics?
While rare, there are some situations where the risks may outweigh the benefits of daily probiotic supplementation:
- People with severe immunosuppression, such as from HIV/AIDS, chemotherapy, or organ transplant medications
- Individuals with severe acute pancreatitis or other severe medical illnesses
- Patients after recent surgery on the pancreas or small intestine
- Newborns, especially those born prematurely or with low birth weight
- Pregnant women at risk for pre-term labor or miscarriage
- People with a high risk of infection from a cardiac valve replacement or ventricular assist device
Talk to your doctor before taking daily probiotics if any of the above conditions apply.
How to choose the best daily probiotic
If you want to take a daily probiotic, choose one with research backing its effectiveness and safety. Here are some tips for picking the right product:
- Select a multi-strain formula with a diversity of probiotic species and strains
- Make sure the product lists out its specific probiotic strains, like Lactobacillus acidophilus or Bifidobacterium lactis
- Look for probiotics with colony forming units (CFUs) in the billions
- Choose probiotics tested for quality and purity by independent labs
- For specific benefits, select strains studied for that purpose, such as Bifidobacterium for IBS
- Pick refrigerated probiotics for higher potency
- Consult with your doctor, especially if you have underlying medical conditions
Avoid probiotics making claims that sound too good to be true. Always read the ingredient list and follow the dosage instructions.
What is the ideal probiotic dosage?
There is no standard probiotic dosage that applies to all supplements or people. Dosage depends on factors like:
- The probiotic strains included
- The number of CFUs per dose
- The condition being targeted
- A person’s health status
Most probiotic supplements contain 1 to 50 billion CFUs per serving. Higher CFU counts between 50 to 100 billion may be more effective for conditions like IBS.
For general gut health, a moderate daily dose of 5 to 30 billion CFUs is commonly recommended. Always follow the dosage guidelines on your specific probiotic supplement.
When is the best time to take a daily probiotic?
You can take a probiotic supplement at any time of day. However, some research suggests taking it at specific times may enhance its effects:
- In the morning: May promote better digestion and regularity throughout the day.
- With a meal: May improve digestion of nutrients from your food.
- Before bed: Could optimize next-day gut function upon waking up.
- After taking antibiotics: Helps restore healthy gut flora.
Aim for consistency when it comes to your probiotic regimen. Taking your supplement around the same time each day can help boost its beneficial effects.
Should you take a probiotic every day, or cycle on and off?
For many people, taking a probiotic daily provides the most benefits. Consistency helps sustain colonies of healthy probiotic bacteria in your gut over time.
However, there is some research suggesting that cycling probiotics by taking them for a few months at a time may be more effective. The theory is that cycling on and off prevents a probiotic strain from colonizing permanently, allowing it to have a stronger, transient benefit.
More studies are needed to confirm the potential advantages of intermittent vs. daily probiotic use. For now, taking them regularly is likely the best approach for most people.
Are there any foods you should avoid when taking probiotics?
There are no foods you need to totally avoid when taking probiotics. However, some dietary habits can enhance the effects of your probiotic supplement:
- Eat plenty of prebiotic fibers from foods like garlic, onions, bananas, apples, and green peas. Prebiotics act as fuel for probiotics.
- Limit sugar, as it can reduce probiotic bacteria counts in the gut.
- Minimize ultra-processed foods, which are low in nutrients and fiber.
- Consider reducing intake of emulsifiers and refined vegetable oils, which may impair gut barrier function.
- Stay well hydrated by drinking water throughout the day.
An overall healthy, balanced diet supports the growth of beneficial probiotic bacteria. Focus on getting nutrients from vegetables, fruits, whole grains, legumes, nuts, seeds, and quality proteins.
Can you take probiotics indefinitely?
Research has not identified any definitive time limit for taking daily probiotic supplements. Given their safety and health benefits, most experts agree probiotics can be taken long-term for continued effects.
However, there are a few considerations for prolonged probiotic use:
- Effects likely depend on continued daily consumption instead of lasting forever.
- Rotating through different quality probiotic brands and formulas may be beneficial.
- Take occasional breaks from probiotics to assess whether you still need them.
- Stay up to date on new probiotic research in case recommendations change.
As with any supplement, discuss long-term probiotic use with your healthcare provider. But in general, probiotics are very safe for ongoing daily use.
The bottom line
For most healthy adults, taking an oral probiotic supplement every day is considered safe and potentially beneficial. Daily probiotic use is associated with a wide variety of health benefits, including enhanced digestive health, improved immunity, better skin, and reduced risk factors for heart disease.
However, always consult with your doctor before starting daily probiotics, especially if you have underlying health conditions or take medications that could interact. Additionally, certain populations like critically ill patients should avoid probiotics.
When shopping for a probiotic, select a reputable brand containing multiple strains with research backing their efficacy and safety. Aim for a formula with billions of colony forming units. Take your probiotic consistently at around the same time each day.
Pair your daily probiotic with a balanced, fiber-rich diet to optimize the growth and activity of beneficial bacteria in your gut. Most experts consider it safe to take probiotics daily and long-term to maintain good gut and overall health.